Archive for month: August, 2019
31
08
2019

Super Saturday : 31/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) 3 rounds in any order 1 min cardio of choice 10 step ups 5 empty bar Thrusters 5 burpees Metcon Metcon (No Measure) 4 x 8min AMRAPS 1. 10 cal ski 10 TTB / ab mat sitps 10 box jump / step ups 2 min rest 2. 10 cal row 10 Devils Press 10ea ab p...

29
08
2019

CrossFit : Fri 30/8 – HIIT Fitness in Canberra

Meet John (see image)! You don’t need to be fit to start, but you need to walk in the doors to make a change to your life! John & Anne came to us here at Strive 45 Canberra over a year ago now. Both had never stepped foot in a gym, let alone joined a group fitness based program. Both were...

29
08
2019

Strive 45 – Thurs 29th

CrossFit SFS – Strive 45 Warm-up Sumo sqauts up Sweep the floor back (posterior chain) then 2 rounds… 10 x frog squats 5x bottom half push ups 5 x top half push ups 5x each side… Single leg vertical jumps (focus on soft and stable landing) Metcon (No Measure) 2 EMOMS! EMOM 1. x3 Mi...

28
08
2019

Thurs 29/8: Outdoor Fitness in Canberra

We run our outdoor Strive 45/ Boot Camp sessions two days a week here in Canberra: Every Tues & Thurs @ Tuggeranong Town Park 12.15 – 1pm If you work or live in the area, get a sneaky 45 mins away from the desk and come and join us for a bit of fun! CrossFit SFS workout of the day Warm Up...

27
08
2019

Wed 28/8: Time for Change in Canberra

If you want something you have never had, then, it is time to change the way you do things with your health and fitness! CrossFit SFS – Workout of the day Warm Up (5-15 mins):2 rounds:6 x Hollow to Superman Rolls (Roll back and forth between the two positions)3-5 x Wall Climbs if you can...

26
08
2019

Tues 27/8: Scaling in Training is ok!!

You’re trying to decide what progression you should use for training. As you can see Muscle Ups are programmed today!You know you can’t yet do a Muscle Up yet—let alone multiple reps—but you’re able to do a couple reps with a band underneath for transitions (but is that the best option??) TO be hone...

25
08
2019

Mon 26/8 : Consistency Canberra

If you want to make any sort of change whether physically or emotionally then a few things need to happen!! • 1: CONSISTENCY – show up no matter what. Do what you can. No you won’t hit a PB everyday & you certainly don’t need to (actually unless you are looking to compete at so...

24
08
2019

Super Sat 24/8 in Canberra Gym

Looking for that one stop shop for a variety of group fitness classes in Tuggeranong then head on out to CrossFit SFS, Strive 45 for your FREE week trial : Claim your FREE trial CrossFit SFS workout of the day Warm Up (5-20 mins): 3 rounds: 1 minute of Easy Assault Bike 1 x round of Cindy @ easy pac...

22
08
2019

Fri 23/8 : Online Fitness Programs

Did you know we now offer 4 separate remote programs here through CrossFit SFS? CrossFit specific classes/ coaching 45 min HIIT programming that can be done at home or a globo gym At home no equipment program At home / globo gym equipment based program We have done this to allow you to pick and choo...

21
08
2019

Thurs 22/8 : Capital Fitness Challange Canberra

Here at Capital Fitness Challenge we have made the decision to move our event to the tentative date of 22nd/23rd Feb 2020 With so many online events and the change to the CrossFit Opens we have decided to move our event till early next year. Stay tuned for more info in the coming weeks CrossFit SFS...

20
08
2019

Wed 21/8 : Do you want better results Canberra?

It is true Canberra that you will get quicker results doing group training over going to the globo gym and training by yourself! Head on over to Strive 45 HIIT or CrossFit SFS gym in Hume and come join our community. A place where we hang out, train together, socialise together and actually take the...

20
08
2019

Strive 45 – Tues 20th

CrossFit SFS – Strive 45 Warm-up 2 rounds. Cardio 30 sec 10 x broom pass thrus 10 x band pull aparts 8x single arm DB overhead press (3 sec up and 3 sec down) 5 x push ups 20 sec plank hold Metcon (No Measure) Strength. Over head press (DB or Barbell) x 6 @moderate/heavyish weight + Max altern...

20
08
2019

CrossFit : Tues 20/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 3 rounds, increasing the intensity gradually each round: 20 Strokes on Rower (First round easy, second round moderate, third round fast) 5 x Inchworms (last round including push-ups) 10 x Lunges (last round perform as a...

19
08
2019

CrossFit : Mon 19/8

CrossFit SFS – CrossFit Warm-up Warm-up (No Measure) Warm Up (5-15 mins): 2 rounds: 40 sec squat hold 20 sec plank hold 20 sec hollow hold Then; 3 rounds: 10 x Tempo Goblet Squats with KB or DB (3 sec down, 2 sec pause, 1 sec up) 10 x Kipping Swings 10 x Cossack Squats holding KB or DB (5 per...

16
08
2019

Sat 17/8 : Team work for today’s CrossFit session

It is all about team work at today’s CrossFit session at CrossFit SFS, Canberra Gym Warm Up (5-20 mins):Easy 400m JogThen;3 rounds:10 x Kipping Swings or 5 x Hip Pop to Bar Drill5 x Inchworm Push-ups10 x Lunge & Twist (alternating legs)5 x Burpees Metcon (Time) Partner WOD (15-55 mins):For...